Songs have been written and countless jeans have been crafted all with the intention of glorifying your body’s largest muscles: the gluteus maximus (read: the booty). The muscles of your butt, also known as your “glutes,” are definitely “glamour muscles” but few people know they are also vital to your body for healthy muscular function. They allow you to stand up straight, maintain balance, and help control a lot of the motor functions in your hips and lower body. Even though we are constantly employing our glutes, not all of us are genetically gifted with a perfectly proportioned posterior. So if your new year’s resolution is to add a slight lift to your derrière and improve your overall health and fitness, here are four foolproof exercises to help you further the cause.
Master the Stairs
No time for the gym? One of the most basic movements we do also happens to target the exact muscles you’re looking to improve. Next time you tackle a staircase start to consciously think of it as an exercise for your glutes. If you keep the focus on those muscles you will be less inclined to use other leg muscles to climb. If you really want to master the stairs, spice it up a bit and either take the stairs two at a time or pick up a pair of free weights and hold them in either hand as you walk. Simple, effective, and almost difficult tonot incorporate into your day.
Butt Lifters
Using a yoga mat, get down on all fours and place your knees in line with your hips. Slowly begin to raise one leg at a time, ending with the leg bent 90 degrees behind you with your foot parallel to the ceiling. Then in a smooth and controlled motion, return the leg back to the ground. Hit each side with 20-30 reps making sure not to arch your back. For an added bonus add a 15 rep power round of leg lifts with each leg extended straight behind you. It’s not a large movement, but the little upward pulse in your already fatigued muscles will help amp up your workout.
Goblet Squat
Best performed with a kettlebell, but this variation of a squat can be done with any weighted object. Simply hold the weight in your hands and place it against the center of your chest. Stand with your toes pointed slightly out and begin to sit down until your thighs are parallel to the floor. Then activate through your gluteus, keep your knees pointing over your toes and begin to stand up straight again.
Explosive Lunge
By the name you can tell these are not your grandmother’s lunges, but fear not — it’s an easy and fun exercise that also provides some cardiovascular exercise. From a neutral standing position take a lunge step forward with one foot, focusing on keeping the knee behind, but in-line with, the toes. When you start to feel your gluteus activate, hold the position. Then for one minute begin to jump and switch the position of your two legs. Monitor as you continue to make sure you keep your form solid. Try two sets of minute-long jump sessions with a minute-long break in between. Then take another minute to look in the mirror and admire your hard work paying off.
This post was originally published on Teen Vogue.
